mental-health-exercise-benefits

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The Mental Health Benefits of Exercise 
© 2015 Therapist Aid LLC Provided by TherapistAid.com 
Research has shown us that people who exercise regularly tend to be more resistant to many 
mental illnesses. Exercise can help treat current symptoms, and prevent future episodes. 
What problems can exercise help with? 
Mental Illness Other 
Depression 
Anxiety 
Substance Abuse 
Bulimia 
Alzheimer’s Disease 
Sleep Difficulties 
Stress 
Physical Health 
Low Energy 
Self-Esteem 
 
Beginning an exercise plan doesn’t have to be difficult. Walking for as little as 30 minutes, 3 
times a week, has been found to be beneficial. Don’t worry too much about what exercise you 
choose. Aerobic and anaerobic exercises are both effective at improving mental health. 
Anaerobic Exercises Aerobic Exercises 
 
Weightlifting 
Sprinting (running, biking, etc.) 
Interval training 
Climbing 
Walking, jogging, or biking 
Elliptical or ski machines 
Swimming 
Dancing 
If you’re crunched for time, you might still be able to squeeze some exercise into your day. Two 
15 minute walks work just as well as one 30 minute walk! Here are some tips to help: 
 
Need to make a phone 
call? Walk and talk. 
Get an exercise partner to 
hold you accountable. 
Park at the back of the 
parking lot and walk. 
Do an activity you enjoy, 
and it won’t be a chore. 
Skip the elevator and take 
the stairs. 
Head outside for 10 
minutes during lunch. 
The Mental Health Benefits of Exercise 
© 2015 Therapist Aid LLC Provided by TherapistAid.com 
 
What days of the week can you find time to exercise? 
Choose a minimum of three days per week to exercise. You should exercise for at least 
30 minutes, but the time can be split up throughout the day. 
Mon. Tue. Wed. Thu. Fri. Sat. Sun. 
 
 
List three types of exercise you would like to try. 
The best exercises are activities that you’ll genuinely enjoy, without having too many 
obstacles to get started. 
 1 
2 
3 
 
What strategies can you use to make sure you remember to exercise? 
It’s easy to put off exercise, prioritize other things, or simply forget about your plan. 
Circle the ideas that might help you stick to your plan. 
 Plan to exercise with a friend so you can both hold one another responsible. 
 
 Set an alarm to remind you when to exercise. If you’re using your phone alarm, 
set it to automatically repeat every day at the same time! 
 
 Get into a routine by exercising at the same time every day. Try attaching exercise 
to a particular part of your day, such as walking every evening right after dinner. 
 
 Reward yourself for a job well done. Treat yourself to something you enjoy when 
you exercise. However, you have to be honest! No exercise, no reward.